Floor Dumbbell Fly

Introduction

The Floor Dumbbell Fly is a resistance exercise that targets the chest muscles. It effectively strengthens and tones the pectoral muscles by working them through a controlled motion. This movement is particularly useful in achieving defined chest muscles and improved posture, making it beneficial for individuals seeking to build upper body strength or improve their physique. The floor dumbbell fly is effective because it isolates the chest muscles while minimizing involvement from other muscle groups, allowing for a more focused workout.

Muscles Worked

• Primary: Chest (Pectoralis Major)
• Secondary: Shoulders (Deltoids), Triceps, Serratus Anterior

How to Do It (Step-by-Step)

1. Start by lying face down on a flat bench with a dumbbell in each hand placed on the floor beside your chest. Your palms should be facing each other and feet shoulder-width apart.
2. With a controlled motion, lift the dumbbells off the floor and bring them together above your chest. Keep your arms slightly bent throughout the movement.
3. Lower the dumbbells in an arc motion until they are just above the floor, keeping a slight bend in your elbows to protect your joints. Focus on squeezing your shoulder blades together during the lowering phase for proper form and maximum muscle engagement.

Tip: Inhale as you lower the weights, and exhale while pressing them back up to starting position to create a smooth rhythm for your exercise.

Rep & Rest Guidelines

• Strength: 4–6 reps, 2–3 min rest
• Hypertrophy: 8–12 reps, 60–90 sec rest
• Endurance: 12–20 reps, 30–60 sec rest

For efficient and automated progression, use Auto Progression

Stay consistent with your rest intervals using the handy Rest Timer

Form Tips

• Maintain a neutral spine and avoid arching or rounding the back. Keep your core engaged throughout the exercise.
• Position the dumbbells at shoulder level, with a slight bend in the elbows. Avoid flaring out the elbows during the movement.
• Lower the weights by controlling the eccentric phase (lowering), focusing on a slow and steady motion until the dumbbells are parallel to the floor. Engage the chest muscles as you push back up to the starting position.

When to Use It

• Chest muscle isolation: For targeting the chest muscles specifically, floor dumbbell fly provides an effective exercise.
• Core strengthening: Incorporating floor dumbbell fly into your routine can help build core stability and overall body balance.
• Postural correction: Utilize floor dumbbell fly to correct postural imbalances by strengthening the chest muscles and improving shoulder mobility. Workout History - Track your progress and optimize your workouts with a comprehensive workout history feature.